Gymnastic Strength
Warm up
6 mins of run
then, 2 rounds of
10 Push Up
10 Knee to chest
Supersets 1
3 sets of
10 Strict Press (unbroken)
8 Pull ups
Supersets 2
3 Sets of
8-12 Dual Dumbbell Hammer Curls
8-12 Lu Raises
8-12 Plate Front Raises
8-12 Diamond Push up
METCON
Warm up
400 m run
2 Rounds
8 PVC dislocation
3×3 Position of squat snatch
8 Kipping
8 Push Up
A.Skillset
-Warm up for Squat snatch, followed by:
– EMOM 6 mins
1 Squat Snatch (2 second pause at the knee) at 85% of 1RM
1 Muscle up or 1 Burpees+pull up or 1 Burpees+knee to chest
B.Conditioning
4 Rounds (Adv | Int | Basic)
In a 4-minute window complete:
200 m or 6 laps run
10 Double DB Hang Power Clean [2×22.5/15 kg | 2×17.5/10 kg | 2×12.5/5 Kg]
10 Double DB shoulder to OH
10 Hand Release Push up
You should have at least 30-45 seconds of rest each round.